Need help gaining weight

[AnimalMother]

hi, i need some advice for my friend who is trying to gain some weight. shes 22, 5'6", 113lb, 19%bf. she only works out three times a week with weights because thats all she can. shes basically an ectomorph, very skinny. could you ladies give me some advice on what her diet should look like? what body parts should she be working together? thank you , your opinions are very much appreciated.

 

[spatts]

Can you post up her current diet?

 

[Hannibal]

Chocolate milk....sorry I'm no help whatsoever...

 

[AnimalMother]

well the problem is, she doesnt really have diet. she typically eats around 4-5 times a day, but she doesnt make it a point to eat good foods, ie. she eats fast food, mexican food, sandwichs, etc. basically junk for the most part.
oh and she doesnt have a computer which is why im posting this for her. thanks again.

 

[wateengedoe2]

She needs to eat often, a lot and healthy foods! So help her to change her food habbits. All weight training in the world won't make her go up in weight if she doesn't eat enough. And if she would start eating more, but only fastfood, she would get fat. Then, 3x/week of weight training should be enough (using a good program of course, probably you can help her with it, and otherwise we can). But first the eating!

 

[Ceebs]

well the problem is, she doesnt really have diet. she typically eats around 4-5 times a day, but she doesnt make it a point to eat good foods, ie. she eats fast food, mexican food, sandwichs, etc. basically junk for the most part.

Good luck to her trying to eat like that after she ages and her metabolism slows down.

If her training is in order, she doesn't need to go to the gym any more than she already is. On the food front, if she's truly committed to gaining quality lean mass, she MUST start eating clean and counting calories to ensure that she's getting enough food. 4-5 times a day isn't as good as 6 small meals, but it's better than 3. She can work up to it.

Does she have any food allergies or other dietary constraints? If not, lean meats, protein-rich lowfat cheeses, cruciferrous veggies, sweet potatoes, oats, legumes, and EFA's are just a few examples of what could be the cornerstones of her diet.

Out of curiousity, where in San Diego are you guys? I'm up north in Del Mar.

 

[AnimalMother]

thanks alot. im going to have her do legs on day one, chest/triceps/shoulders on day two, and back/biceps/abs on day three.
we're located in Santee which is in East County. Its about 10 miles east of La Jolla =)